Powerlifting

Linear Periodization Programs

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Basic Power Cycle

Squat, Bench, Deadlift
Week Sets x Reps % Projected 1RM
1 3 x12 70
2 3 x10 75
3 3 x 8 78
4 3 x 6 82
5 3 x 5 85
6 3 x 4 87
7 3 x 3 90
8 2 x 2 95

Off Season Cycle

Squat, Bench, Deadlift
Week Sets x Reps % Projected 1RM
1 3 x10 75
2 3 x 8 78
3 3 x 6 82
4 3 x 5 85
5 1 x 1 100

Sample Assistance Exercises

Squat Day
Leg Press
Leg Curl
Leg Extensions
Calf Raise
Incline Sit-ups
3 x 8-12
3 x 8-12
3 x 8-12
3 x 8-12
2 x 20-30
Deadlift Day
Power Cleans
Row
Stiff Leg Deadlift
Arm Curls
Crunches
3-5 x 2-5
3 x 8-12
3 x 8-12
3 x 8-12
2 x 30-50
Bench Day
Incline Bench Press
Dips
Shoulder Press
Lateral Raise
Triceps Extension
3 x 8-12
3 x 8-12
3 x 8-12
3 x 8-12
3 x 8-12

Advanced Competition Preparation Cycle

Week Squat Bench Deadlift
1 3 x10 x 75%

  
3 x10 x 75% 3 x10 x 75% 
2 3 x10 x 75%

  
3 x10 x 75% 2 x10 x 75%
3 2 x10 x 75% belt 3 x10 x 75% 3 x 7 x 80%
4 3 x 7 x 80% belt 2 x10 x 75% 3 x 7 x 80%
5 3 x 7 x 80% belt 3 x 8 x 80% 2 x 7 x 80%
6 3 x 7 x 80% belt 3 x 8 x 80% 3 x 5 x 85%
7 2 x 7 x 80% belt 3 x 8 x 80% 3 x 5 x 85%
8 3 x 5 x 85% belt & wraps 2 x 8 x 80% 2 x 5 x 85%
9 3 x 5 x 85% belt & wraps 3 x 5 x 85% 3 x 3 x 90%
10 2 x 5 x 85% belt & wraps 3 x 5 x 85% 3 x 3 x 90%
11 3 x 3 x 90% belt & wraps 2 x 5 x 85% 3 x 3 x 90%
12 2 x 3 x 90% suit, belt & wraps 3 x 3 x 90% 2 x 3 x 90%
13 3 x 2 x 95% suit, belt & wraps 2 x 3 x 90% 3 x 2 x 95%
14 2 x 2 x 95% suit, belt & wraps 2 x 2 x 95% 2 x 2 x 95%
15 1 x 1 x100% suit, belt & wraps 1 x 1 x100%  1 x 1 x100%
16 1 x 5 x 60% belt 1 x 5 x 60%  1 x 5 x 60% 

Note slight dips of volume preceding weight increase permitting enhanced recovery.


Squat | Deadlift | Bench Press | Military Press

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